The Indian cuisine is popular worldwide for its variety and flavours. A sizable section of the population eats vegetarian food. Hence, our daily meals have a range of grains, legumes, and vegetables. Managing type 2 diabetes does not have to include expensive, exotic options; your regular Indian lunch could have the answer. Also, opting for a scientifically proven and clinically validated diabetes management program can be a healthy choice.
Lentils and Pulses:
‘Dals’ or lentils are popular with Indians. Moong dal, chana dal, etc., have a low glycemic index, making them ideal for people with diabetes management. They gradually raise blood sugar levels. Always remember to soak dals for at least an hour before cooking. This not only expedites the cooking process but also helps to prevent bloating. Choosing the whole varieties of dals, with the peel or the husk adds more soluble fibre to your diet.
Millets:
While most of us depend on wheat and white rice, it’s time to look further. Certain regional grains like jowar, ragi, bajra, and kuttu are important for grains with high nutritional values. They have a low glycemic index and are high in iron, magnesium, potassium, and other essential nutrients.
Millets are gluten-free! Opt for multigrain flour for healthier rotis and parathas. Swap white rice for unpolished brown rice or Daliya (broken wheat) – perfect for a wholesome breakfast or a comforting Bajra Khichdi.
Leafy Green Goodness:
India is famous for its seasonal and regional leafy greens. Spinach, mustard leaves, fenugreek leaves, purslane, moringa, and other greens are high in iron, calcium, magnesium, and other nutrients. You can cook simple and healthy dishes like palak paneer without excessive cream and ghee or just stir-fried the palak for lunch/dinner. For others, dry bhajis with minimal oil, garlic, salt, turmeric, and red chilli powder are the best option.
Non-Starchy Veggie Magic:
This section includes vegetables like bottle gourd, bitter gourd, cabbage, cauliflower, pumpkin, eggplants, carrots, and peas. They’re local, easily available, and brimming with essential nutrients for diabetes control. Remember not to over-fry, but to add healthier cooking methods like steaming, blanching, or parboiling..
Let’s talk about the good stuff—essential fats and proteins!
Paneer
Paneer adds flavour to Indian cuisine. Making it fresh at home is super easy. You can toss it into salads, create a healthy bhurji, or simply savour it with a sprinkle of salt and pepper. When making a curry, skip other dairy products like milk, cream, and nut puree. Paneer shines on its own, giving you a rich taste with just a bit of oil and basic spices.
Cooking Oils:
Now, let’s chat about cooking oils. Choose cold-pressed oils for your cooking adventures. Mustard oil is great; it has a high smoking point and fights inflammation. Ghee is another winner in this category. Sesame oil, sunflower oil, and groundnut oil are solid options, providing essential fats while keeping inflammation away. Coconut oil, with its low glycemic index and high amounts of unsaturated fats, is also ideal for maintaining blood sugar levels. Enjoy the goodness but in moderation!
Conclusion
Indian foods are famous for their flavours and tastes. Diabetes can be managed effectively with Indian foods if eaten correctly. Remember to add well-balanced portions of essential Indian food items like dals, whole grain millet, leafy greens, paneer, non-starchy vegetables and cold-pressed cooking oils to help manage diabetes.